How to lose weight is a huge question for many women. Belly fat or any type of body fat is always a bigger issue concerning women simply because of the human evolutionary physiology that has dealt women a raw deal when it comes to FAT!! Not only do women have a tendency to gain fat faster than men, but they also lose fat slower too. More often than not as a woman you may be facing the perennial problem of weight gain in spite of diet and exercise. Besides the wrong diet and workouts, such a scenario includes several other factors such as lifestyle, stress and hormonal imbalances.
Women gain fat or weight faster because of the differences in metabolism between men and women. Moreover, women burn fat slower than men. Women also have up to 10% more body fat than men and have a lower resting metabolic rate than men. Because of men having leaner and metabolically active muscle, men tend to burn calories faster and more than women. There is a lot to the female form that even most women don’t know about their bodies
Factors That Make Women Gain Fat
• Leptin resistance
• Stress
• Menopause
• Less sleep
• Low water intake
• Starving yourself or not eating enough
• Lack of healthy fats (omega 3 fatty acids)
• Birth control
• Hormonal imbalance
• Poor nutrition and lifestyle
But!! Does this mean women have to resign themselves to a life where you’re always going to add on body and visceral fat and nothing can be done about it?? Certainly not!! As a woman, there is much you can do to take matters in your own hand and start losing those extra pounds with the right fat burning workouts for women that will show you how to lose weight fast. The best way to beat your own metabolic rate and boost it is by building muscle and lean body mass. This will also ensure that you burn calories while sleeping too. Here are the best exercises to lose belly fat for woman guaranteed to tone up your body and lose visceral fat.
Belly Fat is the worst kind of fat you should lose
The worst kind of fat that affects both men and women is visceral fat or belly fat. It’s the easiest fat to gain and is increased by improper diet, junk and processed food, lack of exercise and excess sugar. Excess abdominal fat invites the risk of disease like heart issues, obesity, diabetes, and even cancer. However, with the right attitude and commitment, you can lose your fat easily and have the body you always wanted. Be it swimming, cycling, walking or just increasing housework at home, the right attitude towards yourself and your body holds the key to losing fat.
Exercises for Women At Home to Lose Fat
SQUATS
Squats increase muscle mass, build up leg muscles, hamstrings, and calves, improves upper and lower body strength. It also increases metabolism and helps burn calories is great among fat burning workouts for women to reduce belly fat.
SKIPPING OR JUMP ROPE
One of the best traditional cardio exercises that increases circulation and metabolism to burn fat. Instead of repeating one particular movement, skip different ways for variety in the exercise.
JUMPING LUNGES
Jumping lunges are advisable to integrate into any fat burning workout as it is an excellent cardiovascular exercise for coordination and stability. It is also good for glutes, quads, and hamstrings.
JOGGING
Jogging is another conventional exercise excellent for losing weight especially when you indulge in brisk jogging for long distances.
JACK KNIFE CRUNCHES
A jackknife crunch works out a dozen muscles while targeting the rectus abdominis. You use your obliques and thigh muscles, gluteus, chest, and calves to perform the move.
WALKING
Walking is definitely one of the answers to the question of how to lose weight. Brisk walking daily for at least a45 minutes to an hour increases circulation, burns calories, improves metabolism and also helps you burn fat and lose weight.
HIIT (HIGH-INTENSITY INTERVAL WORKOUT)
HIIT or high-intensity workouts are one of the best ways how to lose weight fast for those on a tight schedule to work out just ten minutes a day and still reduce belly fat. It is one of the best exercises to reduce belly fat. While a HIIT workout is usually formulated in the gym with equipment such as elliptical, cycle machine or the treadmill, the essence of HIIT is to create movements of high intensity within short periods of rest and continue such movement for ten minutes. Thus when you’re at home you can create your own HIIT workout using steps, lunges, stationary jogging, shuttle runs, plyo pushups, and squat jumps. Thus you can easily perform HIIT workouts without equipment sure to burn fat. The video above is a good example of a 10 Minute HIIT workout. Consult your doctor or trainer before attempting any HIIT workout.
STAIR CLIMBING
As simple as it sounds, stair climbing is an excellent workout to strengthen your legs and burn fat. Integrate stair climbing into your fat burning routine at home.
CROSSFIT ROUTINES
Cross fit workouts can be done when you are pressed for time and can’t go to a gym. This is one incredible routine involving a number of moves that can be performed just about anywhere and can guarantee to blast that fat from your body as one of the best fat burning exercises for women.
Tips that Help You Burn Fat besides Exercising
When asking how to lose weight fast, the trick to losing belly fat is to ensure you burn fat long after you’ve finished your workouts. Did you know you could even burn fat when sleeping? Eating the right foods that boost your metabolic rate and living a healthier lifestyle can do much to impact your weight loss goals.
Eat the Right Sort of Foods
Eating the right sort of foods is important when you’re trying to burn fat or looking for ways on how to lose weight. Not only must you eat right, but you also have to avoid all fat causing foods completely such as processed food, carbonated drinks, sugary fruit juices, and fast food. This does not include healthy fats sourced from foods like fish, avocados, seeds, and nuts.
Foods That Increase Metabolism
Egg whites: Best for BCAAS (Branch chain amino acids), vitamin D, protein for muscle)
Lean meat: lean beef, chicken and turkey breast: best for protein, amino acids, iron, muscle recovery and protein synthesis.
Drink enough water: water helps maintain your metabolism where dehydration can make it slow down.
Green tea: Best for ECGC a compound that is known to promote weight loss.
Lentils and legumes: best for providing you a rich source of iron and the amino acids arginine and glutamine, great for muscle recovery and fat burn.
Seaweed: best for maintaining thyroid function to keep your hormones in check and prevent imbalances.
Tuna: Best for omega 3 fatty acids which are healthy fats. Tuna also boosts metabolism.
Grapefruit: Contains Naringenin an antioxidant that improves the efficiency of insulin use to regulate blood sugar and improve calorie burn.
Rolled or steel-cut oats: prevents hunger and makes your body burn more calories for digestion. Oatmeal can increase your metabolism in the morning.
Almonds and nuts: Nuts can kickstart your metabolism as well as provide your body with a healthy dose of omega 3 fatty acids.
Cucumber: being 80% water, it can increase metabolism and help burn fat.
Coffee: Caffeine can boost metabolism and burn fat by inducing lipolysis however drinking too much coffee isn’t good either. Two cups a day should do it.
Improve Your Lifestyle
No amount of exercise or nutrition can help you burn fat or lose weight fast unless you aren’t willing to commit yourself to it. Taking into account the fat burning exercises for women mentioned here, you can create an effective routine for yourself to know how to lose weight fast and belly fat. Maintain a healthy diet and live a healthier lifestyle free from foods that don’t just increase fat but disease too.
You can innovate within your nutrition by enjoying fresh smoothies in the morning that will keep you satiated during the day. Eat more fruits and vegetables that help you burn visceral fat and increase antioxidants in your body to prevent disease and improve health. Consume prebiotics and probiotics to improve your gut health which will promote a healthier metabolism. These are the best solutions on how to lose weight when you are at home.